Is edamame low FODMAP? Including common brands and 4 recipes

With the popularity of Japanese food continuing to grow in the West, you may have come across edamame and wondered if it is low FODMAP.

Soybeans, a cornerstone of Japanese cuisine, are incorporated in many dishes and sauces. 

However, you may have heard mixed information about soybeans’ suitability for the low FODMAP diet.

This article explains whether edamame is low FODMAP and offers tips for adding it to your diet.

What are edamame beans? 

Edamame is the Japanese name for immature soybeans. They grow in pods similar to peas and are bright green. 

Edamame beans are typically served in Japanese restaurants as a snack or appetizer. They are boiled until tender and then seasoned with rock salt. 

In Japan, edamame is a popular side dish served in izakayas (akin to a pub or bar), often eaten alongside a beer.

Is edamame low FODMAP?

Edamame is low FODMAP at a portion of 90g (1).

An intake of a portion more than 90g may trigger your IBS symptoms as edamame contains the FODMAP fructan.

In the FODMAP acronym, fructans belong under the ‘O’ for oligosaccharides. 

Us humans lack the enzymes needed to break down fructans.

Instead, fructans are broken down in your large bowel by gut bacteria, which causes gas to be produced in a process known as fermentation.

Due to the high concentration that occurs when food is in the large bowel, water is also drawn in to dilute the contents. 

This process of gas and water occurs in everyone but if you have IBS then it can be more aggressive or you may be more sensitive to feeling it which can lead to symptoms (2).

Most FODMAPs develop during the ripening process, which is why edamame is considered low FODMAP, unlike mature soybeans.

The FODMAP status remains unaffected by whether the beans have been frozen or not.

Common edamame brands

Due to edamame’s popularity in the West, you can find edamame in the frozen sections of most Asian supermarkets and some local supermarkets. 

In the US, you can find frozen edamame in grocery stores such as Walmart and Target.

Here are 4 common brands to look out for;

1. Birds Eye Steamfresh Frozen Edamame Pods Frozen Vegetables
2. Frozen Steam-in-bag Edamame – 12oz – Good & Gather
3. Seapoint Farms Edamame Soybeans in Pods
4. Pictsweet Farms Steam’ables Edamame with Sea Salt, Farm Favorites, Frozen Vegetables

In the UK, the brand Yutaka, best known for selling Japanese ingredients, is available in most supermarkets.

Yutaka sells edamame beans, which you can find here: Yutaka Edamame Soybeans with Pod.

Some supermarkets also have their own version, as seen below;

1. Sainsbury’s Edamame Beans
2. Edamame Beans – Essential Waitrose
3. ASDA Edamame Soya Beans
4. Tesco Edamame Beans

If you have an Asian supermarket nearby, it is also worth checking out!

Supermarkets such as Marukai and H Mart in the US and The Japan Centre or Loon Fung in the UK should have edamame and many other fun ingredients in stock.

Recipes

While edamame is delicious straight out of the pod with some salt, there are other ways you can incorporate it into your low FODMAP diet. 

Here are 4 unique low FODMAP edamame recipes to try;

1. Low FODMAP Curry with Potatoes and Edamame
2. Low FODMAP Edamame Noodle Salad
3. Sweet & Sour Sticky Tofu with Wild Rice & Edamame Beans
4. Edamame Dip with Miso

Summary

You can now enjoy edamame as part of your low FODMAP diet, ensuring you keep to the recommended serving size. 

Check out the frozen aisle at your local grocery store or your nearest Asian supermarket for your best chance of finding edamame. 

Edamame beans are high in protein and fiber and can therefore, be a fun addition to your healthy, balanced diet.

Written by Stella Gordon, Student dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert